Name__________________________
Grade_____
Period/Day_______
Heart Rate Worksheet
Part I- Calculate your HR Zones
Calculate your Resting Heart Rate (RHR) __________
 Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
 Resting Heart Rate According to HR monitor watch ____________
Calculate your estimated Maximal Heart Rate (MHR) _________
 (220 – Age = MHR)
Calculate your Target Heart Rate Zone (THRZ) 65% _____ and 80% _____ of your MHR.
 (MHR X .65 = 65% of MHR) and (MHR X .80 = 80% of MHR)
Part II- Perform the following activities and write down your HR response
Perform each activity. Take your heart rate at the end of each activity. A. Use your carotid
or radial artery and count the beats for 6 seconds. Add 0 to the number that you count. B.
Use your heart rate monitor/watch.
Activity
Heart Rate
THRZ (Y or N)
Laying (Resting HR)
_________
_________
Standing (1 minute)
_________
_________
Medium Paced Walk (5 minutes)
_________
_________
Continued Part II- Perform the following activities and write down your HR response
Activity
Heart Rate
THRZ (Y or N)
Push Ups (max # 30) _____
_________
_________
Forearm Planks (1 minute)
_________
_________
Jump Rope (3 minutes) _____
_________
_________
Bleacher Steps (3 min)
_________
_________
Jogging (5 minutes) _____
_________
_________
Triceps Dips (max # 30) _____
_________
_________
Yoga Style/time: ________________
_________
_________
Weight Training/time: _____
_________
_________
Other: __________________
_________
_________
Other: __________________
_________
_________
Other: __________________
_________
_________
Other: __________________
_________
_________
Post-Workout Stretching
_________
_________
Activity Reflection Questions:
1. Why is it important to calculate your resting HR? How do you TRULY get your resting HR?
2. Which activities produced the lowest Heart Rates? Why do you think this is the case?
3. Which activities got you right in your THRZ?
4. To gain optimum fitness, do you want to train in the higher end of the zone or lower end of
the zone? Why?
5. To burn the most FAT, which part of your THRZ do you want to train, lower or higher?
Why?
6. To burn the most calories, what do you need to do to your HR? Why?
7. What happens to your THRZ over time if you have a regular workout program? Why?